Yoga for stretching and strengthening the spine

Osteochondrosis is a complex disease of the vertebral-motor zone, which, however, a significant part of doctors do not consider a disease. Many people do not immediately recognize this condition, taking pain and other symptoms as normal overstrain. The symptoms of osteochondrosis are quite wide: migraines, tinnitus, severe dizziness, knocking at the temples, nausea, involuntary contraction of the muscles of the neck and back. Yoga can help get rid of osteochondrosis or relieve painful tension. Even the simplest exercises will help you feel better, and the regular implementation of simple elements will make you forget about medications and therapeutic ointments for a long time.

Self-diagnosis of osteochondrosis 

A number of symptoms may indicate the presence of osteochondrosis. In order not to start the disease, you cannot ignore any of the following manifestations:

  • pain and discomfort in the neck, lower back, vertebrae – especially when in the same position;
  • severe pain and marked tension in the shoulder girdle or shoulder blades;
  • chronic fatigue, overwork, apathy and drowsiness;
  • numbness of the extremities (hands, fingers and arms);
  • difficulties with flexion and extension of joints;
  • drawing pain while touching the neck, shoulder blades and shoulders;
  • the occurrence of nausea, dizziness, short-term loss of orientation in space when turning the body, neck, as well as being in a horizontal position;
  • frequent loss of balance;
  • noise in the ears (ringing, knocking);
  • any sharp pains during normal movements.

If these symptoms are found, it is recommended to consult a specialist for constant monitoring. Yoga will help alleviate the condition . The performed asanas will evenly distribute the physical load on the spine, which will improve blood flow, strengthen the muscles of the spine and relieve symptoms of osteochondrosis.

Physical activity in osteochondrosis

Physical exercise in osteochondrosis should include basic basic positions. In addition to yoga, the classic Pilates, bodyflex, and callanetics programs are ideal. All of these systems work comprehensively to restore muscle tissue tone, improve joint and vertebral mobility, and promote high-quality lymphatic drainage.

Yoga asanas are ideal movements to restore elasticity to a muscle corset. In the process of performing the exercises, the small muscles and ligaments are affected, the work of the extensor muscles is normalized, and the nerve endings clamped due to constant tension are relaxed.

The main advantage of doing yoga with osteochondrosis of the cervical spine is the activation of all body resources. This is because in the course of physical activity, it is necessary to monitor not only the correct performance of asanas, but also breathing. Measured, rhythmic breathing nourishes the cells of soft tissues with oxygen, which helps to get rid of nausea, dizziness and tinnitus from the very first lessons.

Yoga Asanas

Yoga ideally helps during periods of attacks of osteochondrosis. During acute pains it is difficult to perform any actions, therefore slow and smooth asanas are the main assistant in the struggle for a healthy spine. The main rule is not to make sudden movements, monitor breathing and not overexert the spinal muscles. To perform the exercises you will need any flat surface and a fitness mat.

  1. Stand up straight, straighten your shoulders. Place your hands on the waist. Tilt your head first to your right, then to your left shoulder. Perform the exercise until you feel warm muscles in the cervical spine.
  2. Turn your head to the right side and fix in static for 10-15 seconds. Return to the original position and repeat the physical activity in the other direction.
  3. Lower your head, try to touch your chest with your chin. At the lowest point, linger in statics for 5-10 seconds. Then from this position, slowly back the back of your head to the limit and also linger in the pose for 5-10 seconds.
  4. Raise both hands up. Inhale and rotate the body to the right. As you exhale, turn the body to the left.
  5. Rotate your head first clockwise, then vice versa.
  6. Sit on your yoga mat on all fours. Bend the lower back to the maximum possible depth. Tilt your head back while doing the exercise. Next, bend in the opposite direction, lowering the chin as low as possible to the chest. In order for the physical load to be distributed evenly across the spine, the asana should be performed as carefully and slowly as possible.
  7. Raise your arms above your head. Stand on the half-fingers and stretch your fingers up, stretching along the entire length of the spine.
  8. Stand up straight, raise your hands. Tilt with both hands, first to the right foot, then to the left. In springy movements, try to touch your feet with your fingers. Try not to round the spine.
  9. Lie on your stomach, place your hands directly in front of you, bring your feet together. As you inhale, lift the body so that the spine bends. Try to tilt your head back as far as possible. Feel how the muscles of the lumbar and upper shoulder gird tighten during exercise. At the peak of tension, fix in a pose for 5-7 seconds.

Yoga with cervical and osteochondrosis, although it does not differ in high intensity, but requires increased attention to all its actions. Exercise should not cause acute pain, discomfort, tremor of the extremities. However, if the body (especially in the back zone) begins to burn, it means that the muscle tissue receives sufficient physical activity.

Exercise results

With the correct implementation of all the above positions, yoga with cervical osteochondrosis will help:

  • improve muscle flexibility, elasticity of soft tissues, ligaments and joints;
  • normalize the general blood flow and lymph flow in the body;
  • make the posture smooth and beautiful;
  • avoid the likelihood of displacement of the vertebral discs and vertebral injuries;
  • remove the load from the cartilage tissue, eliminating the possibility of pinching of the nerve endings.

Exercise is recommended to perform at least 3 times a week. Between yoga classes, there must always be rest days so that the muscles recover enough. With regular classes and a gradual increase in physical activity, the correct functioning of the spine will be restored.

Doctors remind: yoga has contraindications, so you should first discuss yoga with a neurologist.

Leave a Reply

Your email address will not be published. Required fields are marked *